Dan Broughton

Conditioning: Teams of 2 (40 min cap) 3 Rounds for time: 3 rounds for time of: Farmer Carry, 53/35 lbs, 400 m 35 Power Snatches, 95/65 lbs 35 Back Squats, 95/65 lbs 35 Power Cleans, 95/65 lbs 35 Front Squats,… Read more »

Strength: In 15 minutes build to a 3RM Overhead Squat *Taken from the rack* Conditioning: Every 1 min for 20 mins, alternating between: 40 Double Unders 20 Push-ups 15/12 Assault Bike Calories 4 Wall Walks Rest 1 min Workout –… Read more »

Strength: Pressing Superset: 4 sets 6-8 Behind the Neck Snatch Grip Strict Press 6-8 DB Front Shoulder Raise (together) Strength: Working on two weaknesses we have. 1) Driving through the traps/shoulder blades from behind the neck and 2) Front Delt… Read more »

Conditioning: For Time – 50/35 Cal Assault Bike, 125 Double Unders/250 Single Unders, 2000m/1600m Row, 125 Double Unders/250 Single Unders, 50/35 Cal Assault Bike. Working on low-impact conditioning and high volume double unders today, as well as giving us a… Read more »

Strength: Strict Press 4×8 @ 70% Conditioning: “Helen” – 3RFT 400m run, 21 Kettlebell Swings 53/35, 12 Pull Ups. Our goal is to try and go big on the KBS/PU and maintain. If we have to, we’d rather run a… Read more »

Strength: Back Squat: 5×3 at 75%, 78%, 82%, 85%, 85% WOD: AMRAP 812 Push Press 95/6516 Back Rack BB lunge 95/6520 Sit Ups Note: lunges can be done stationary or walking based on class size. We should have a goal… Read more »

Rogue Challenge – Deadlift for Reps. AMRAP 2 Deadlifts 315/225. OR 3×8 at 70% Partner WOD: In teams of 2:3RFT (40 min cap)400m run w/ plate 45lb/35lb40 Squat Cleans 95/6530 Shoulder-to-overhead20 Pull Ups10 Synchro bar facing burpees

Strength: Bench Press 4×3 – Build over the sets to a heavy triple. Conditioning: For time: 100 Double Unders 75 Single Arm Dumbbell Deadlifts, 50/35 lbs 50 Single Arm Dumbbell Suitcase Walking Lunges, 50/35 lbs 25 Single Arm Dumbbell Box… Read more »

Weightlifting: 3 Position Power Clean: 5 sets 1 High Hang P.C 1 Hang P.C 1 P.C *final P.C. should be touch and go* Working today on generating vertical power, starting with nothing but a short hip/glute drive, carrying forward to… Read more »

Gymnastic Strength Accessory: Gymnastic Strength Circuit – 3 timesA1) Strict Pull Ups 3-5 reps (add weight if needed)A2) DB Z-Press 6-8 repsA3) DB Bent Over-Row 6-8 RepsA4) DB Upright Shrug 6-8 RepsRest 2 min Strength: We have a large circuit… Read more »